Currently huge biceps are a prime fitness goal of mine. I’ve spent a good amount of time building my strength and overall mass, and since coming back from travelling, rekindled my enthusiasm for training. Time to go from a decent, fit 190lbs to a sculpted, athletic and lean 205-210lbs, with arms to match.

So how am I going to go about building huge biceps?  First of all, I’m going to train in the 8-12 rep range, and no less. When I first started training, I used to read a lot of bodybuilding forums and absorbed a lot of “hardgainer” advice. This is the sort of “back to basics” thinking that you might have found too on the net – heavy compounds, lots of food, protein and rest. There’s certainly merit in it and it’s a great antidote to the ridiculous routines and exercises you read about in muscle mags.

Still though, it’s easy to lose your way with hardgainer thinking, especially if your primary goal is a physique as opposed to strength. I’m sure 2-3 sets of heavy curls per week in the 4-6 rep range was far from optimal for my biceps, and this is what I did for a couple of years.

So after a few years I finally figured out what works and what doesn’t for my body.  If you don’t have 6+ years of training experience under your belt, I suggest checking out this program by Vince Delmonte - I can honestly say it’s about as close as it gets to an effective, no-BS training and diet regime.  For me it’s all about heavy compounds, yes – but I notice I gain best from training my arms twice a week, with at least 6-8 sets per muscle, in the 8-10 rep range.

This is what I’ll be doing in order to develop huge biceps. Close grip chins, barbell curls, dumbbell curls. Simple and effective. You can be sure I’ll be hitting the rest of my body with compounds in the 8-10 rep range, and eating right to boot. Ideally I’d like to see significant differences in the mirror within 3 months time – and with muscle memory and intelligent training, I know for sure that this is more than achievable.